Kettlebell Functional Strength — Session 15

40-minute intermediate strength workout for functional strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad

Duration

40 min

Difficulty

intermediate

Equipment

kettlebell

Muscle groups

back, biceps, calves, core, glutes, grip, hamstrings, legs

Exercises

1. 1. Kettlebell calf raise

   3 sets · 10-12 reps

   Lift heels without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Kettlebell suitcase carry

   3 sets · 30-45 sec reps

   Walk tall and resist side bending. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Kettlebell one-arm row

   3 sets · 10-12 reps

   Brace free hand and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Kettlebell deadlift

   3 sets · 10-12 reps

   Hinge back and stand by driving through feet. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Kettlebell front rack march

   3 sets · 30-45 sec reps

   March slowly while keeping torso upright. Rest 45-90 seconds between sets; use a load that allows controlled technique.